Step 4: The Best Things In Life Are Free (Or, Can Cost Very Little)

Step 5: Some After Photos

So enough of the talk! To reiterate: there is no EASY way to lose weight. But it can be done and it can be fun. As the old adage goes, you simply h...

Notice that the title proclaims "the fun way", not "the easy way", as so many diet/exercise/fitness/dance/workout modalities do. Losing weight is NOT easy! But it can be fun, and the most fun way I know is riding the bicycle. I have included before and after photos for your perusal as testimony to this method: IT WORKS! Why do I say it is fun? Let me count the ways. Number one, losing weight is good for your health, no doubt about that. Next, riding bikes triggers all sorts of good results, such as increased metabolism, so that you continue to burn calories long after you have gotten of the bike for the day. It increases your stamina and endurance for all the other things you want to do during your day. If you are like me at all, there are simply not enough hours in the day to do/accomplish all the things we want to or need to do. Of course, your appearance will improve. For me, one of the biggest thrills was being able to get into jeans that I had not worn for many years....if you've lost weight, you can relate to what I am saying here. Is that enough? Oh, the compliments you will get are great for your ego and eggs you on to bigger and bigger goals to reach. All of this adds up to alot of FUN!

Step 1: What I Looked Like Before

I had ridden a bike off and on in recent years, but got discouraged after a few minor injuries. After a few years off the bike, my weight had gotten up to around 215 lbs. I am short, but this was simply too much weight to be carrying around. So in August of last year, 2011, I made up my mind to start riding again with the view of losing as much weight as I could.

Congratulations on your weight loss. It makes such a difference in our psyche when our bodies are preforming correctly. It is a bonus that we look good too for the hard work that was put into creating a healthy body. Congrats again

What an awesome job, you look great Creativeman. Too many people are wanting a quick fix instead of a life style change. Even with the gastric bypass surgery you have to eat right and exercise. It is a wonderful feeling when your results are seen by others. Keep up the good work.

Way to go, Creativeman! I'm starting my own "everything must go" diet/exercise plan, and once our Upper Peninsula (Michigan) weather cooperates, the bike will be my tool of choice. I also agree; I can talk myself out of nearly any form of exercise, especially when the temps are in the single-digits, but the Dog must be obeyed! Great job!

Somehow I missed your Instructable when it was published. Well done! Once in an airport I bought a German magazine with an English title ("Fit for Fun"). The lead article was "Fettkiller Fahrrad" ("Fatkiller Bicycle"). The article was based on research at the Sporthochschule Koeln" ("Sports Institute of Cologne") and sponsored by Selle Royal, makers of bicycle saddles.

Naturally the article advocates avoiding high fat, high sugar, high carbohydrate foods in favor of more fruits and vegetables. It also argues home athletes defeat themselves by trying to do too much too intensely. Rest and recovery are important parts of training, too. The article advised 16 weeks of easy riding to get ready for the more intense workouts. Then ride two to three times a week at around 45 minutes to an hour per session. The ride intensity is about the place where breathing through one's nose is about to become breathing through one's mouth. (That is what I discovered by using a heart rate monitor watch to follow the recommendations.) On the weekends add a ride about 90 minutes in length at the same intensity.

The researchers found it takes about 30 minutes of riding at the suggested pace to begin converting stored fat to energy.

Cycling does not train all of the body, so some resistance exercises with stretch bands were encouraged by the Selle Royal study.

I lost quite a bit of weight with a bicycle, too. Weight loss was not as fast as when I was younger, and there were frustrating plateaus. The one big mistake I made was not using sun protection. An event with a skin cancer means I now need to cover up if I cycle during daylight hours.

Thank you! Like you, I am very aware of the sun...my body tells me for sure if I don't put on the screen, especially the tips of my ears! And as far as biking goes, I listen to my body there, as well. I usually take one or maybe two days off in any given week, but I don't like to miss more than one day in a row. I love the feeling I get from the exercise, and don't over do it. Thanks again for the comments.

Great instructable, I'm from Brazil and I have an unhealthy way of life (although pharmaceutical), while I was browsing this instructable my father was on my side. The problem is that he is adept at age 60 the vegetarian way of life and a habit of many years of cycling, my region (interior of sao paulo) is very favorable for the practice of cycling because it is very flat roads and climate good the whole year (about 25 to 30o.Celsius).

Result: I took a tremendous earful from my way of life wrong. From now on I will concientizar and seek ways to improve.

Congratulations ...

Sorry for the mistakes in grammar, because not mastered the English language and still use the feature translator online.

Thanks for your comment. Sounds like you have realized you need a change, although I don't want to draw too many conclusions from your message as it is difficult to understand, totally. It would be amazing for you to make a life change due to an instructable, but people do it all the time. If I helped, that is very humbling, thank you and good luck!

It is always cool story to see people getting back in shape. It is a lot of effort but people who manage always feel better and that's great to see. I dont think it is bad taking the dog out twice a day. As long as you dont try to run faster than the dog it cannot be considered as a real exercise, more as some healthy movements. Anyway congrats on your achievement and glad to see the positive effects!

Thanks for your comments. I disagree with you re: walking the dog...before there were bikes there was walking...it's a wonderful EXERCISE for those who can't or won't do other forms of movement. It should be promoted, not denegrated in any way.

I just meant that walking a couple of miles a day (it is only around 30min, which is 6 times 5min), is something that should be done everyday by everyone, and doing that will "never" put you into a overtraining mode. Of course all people (that can walk without issue) who walk almost nothing would benefit from daily walks/walking more.

Arghh...I've got a lovely single-speed coaster brake bike that I I love, but there's a couple of slopes here I haven't got a prayer of climbing. I'd love to ride it back and forth to work, but those slopes guarantee I'll have a heart attack! Used to have a terrific 12-speed Diamondback, but it got stolen...and I still have the bike computer head I used to use.

Great story, congratulations. Hope you ride into your 90's as well! Let me add another good reason for riding: varicose veins disappear or get much better because your circulation improves, and the risk of having clogged arteries (heart & brain strokes) lowers as well. Oh, and you get from one place to another without polluting or using money!

Great Ibble Creativeman, sooo true! Same here, Ive been biking seriously for the last 25 years.

- Do all of my local shopping by bike, anything within 5mi - Ride ~2K mi / yr - Cut calories down to ~1K a day - Am 95% vegetarian, except for occasional party food - 5' 9", 145 lbs, BMI 18 - Switched to a recumbent Bikee in 95, even more fun! - No skeletal issues any more

Congratulations. I too found myself carrying quite a few extra pounds a few years back. My journey began with swapping water for Diet Coke. Drinking water takes no time to get used to, and once you do, you won't be able to drink soda.

Next came physical activity. For me, my predominant activity is Bikram Yoga. I also ride a bicycle, mostly to and from yoga.

As important as exercise is, it's only part of the equation. The most dominant factor is food. Checkout durienrider at 30bananasaday.com ...not sure if the comments screen out domains, but it's the number thirty - 30 - followed by bananas a day dotcom. I have no ties or interest in promoting the site other than I think the message of what you eat is even more important than physical activity.

Again, congratulations, and I hope you'll look at the info on what to eat

Glad you posted your instructable. It has inspired me to get serious about riding. I built a trailer (instructable) and I collect CRV and found objects when I was going out. I recently bought an old 26" mongoose mountain bike with dual suspension from a thrift store (my other junk bike need some repair) and comverted it to more of a road bike with road tires and handlebars. All I need to do now is work up a different hitch for the trailer so I can make the rounds again. I need to loose about 20 lbs from forced early retirement and sitting around. Thanks for sharing. Peace

Excellent! I am encouraged and impressed. I'm 54 and I love my bike too. I've lost 60 lbs since June 2011 and still slowly losing. I was 260 lbs and now I'm 200 lbs. my goal is to get to my BMI index weight of 159 lbs (160+ will be fine), but I'll focus on getting 180 lbs first. You may even be in grater shape then some 20 year olds who don't workout! Keep up the good work!